❌ Beginner Pull Up Mistake (P2)

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About this post…👇

This is a follow up from a previous post where I attempted to explain a particular pull up “mistake”. However, I honestly failed to do a proper demonstration of the “incorrect” version so I believe it deserve some clarification to avoid misleading information. Let’s make it in Q&A format…

💭 Is rounding the spine wrong?

No, it is not. However, when this is happening unintentionally due to lack of strength, it can be a problem.

💭 Why is it a “problem”?

Most beginners already have a hard time feeling their back. If they can’t keep a semi-extended or neutral spine on top position, they are lacking strength and it’s a compensation. Period.

Also, rounding the spine at the top is usually accompanied by protraction and elevation of the shoulders, which is not the safest position for them.

💭 What about hollow pull ups?

Hollow pull ups is not a progression I’d ever recommend to a beginner. They are way better of working with a neutral spine or better yet, the arch version. This will ensure they learn how to use their posterior chain properly and put the shoulders in a safe position to pull from.

Hollow pull ups is simply a pull up keeping the anterior chain engaged (abs mainly). When we do a hollow pull up we intentionally round the spine, which is totally different from the compensation mentioned above.

💭 What about weighted pull ups?

For those lifting heavy weights, their spine will round as they approach the top. But those lifting heavy weights have gone through years of training (hopefully) and they are aware of this compensation. They know when the position is safe, and when the position is compromised. A beginner doesn’t know this.

💭 What about hybrid Pull Ups?

Hybrid pull ups refers to arching on the way up and rounding as tou finsih the pull up (similar to the demostratiom of the first clip) Again, done intentionally has its place, but not something I would prescribe to beginners.

In short: I was trying to point out a very common compensation among beginners which could potentially lead to lack of progress and/or shoulder pain. I apologize for not making this more clear on my previous post. If this “mistake” resonates with your current situation, make sure to check part 1 where I gave several recommendations to fix it. And any additional questions, leave them bellow 👇🏽

Keep improving
Keep exploring
Keep learning

With Love,
Gabo

SaturnoMovement

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More about this post...👇

This is a follow up from a previous post where I attempted to explain a particular pull up “mistake”. However, I honestly failed to do a proper demonstration of the “incorrect” version so I believe it deserve some clarification to avoid misleading information. Let’s make it in Q&A format…

💭 Is rounding the spine wrong?

No, it is not. However, when this is happening unintentionally due to lack of strength, it can be a problem.

💭 Why is it a “problem”?

Most beginners already have a hard time feeling their back. If they can’t keep a semi-extended or neutral spine on top position, they are lacking strength and it’s a compensation. Period.

Also, rounding the spine at the top is usually accompanied by protraction and elevation of the shoulders, which is not the safest position for them.

💭 What about hollow pull ups?

Hollow pull ups is not a progression I’d ever recommend to a beginner. They are way better of working with a neutral spine or better yet, the arch version. This will ensure they learn how to use their posterior chain properly and put the shoulders in a safe position to pull from.

Hollow pull ups is simply a pull up keeping the anterior chain engaged (abs mainly). When we do a hollow pull up we intentionally round the spine, which is totally different from the compensation mentioned above.

💭 What about weighted pull ups?

For those lifting heavy weights, their spine will round as they approach the top. But those lifting heavy weights have gone through years of training (hopefully) and they are aware of this compensation. They know when the position is safe, and when the position is compromised. A beginner doesn’t know this.

💭 What about hybrid Pull Ups?

Hybrid pull ups refers to arching on the way up and rounding as tou finsih the pull up (similar to the demostratiom of the first clip) Again, done intentionally has its place, but not something I would prescribe to beginners.

In short: I was trying to point out a very common compensation among beginners which could potentially lead to lack of progress and/or shoulder pain. I apologize for not making this more clear on my previous post. If this “mistake” resonates with your current situation, make sure to check part 1 where I gave several recommendations to fix it. And any additional questions, leave them bellow 👇🏽

Keep improving
Keep exploring
Keep learning

With Love,
Gabo

SaturnoMovement

What he’s describing is the difference between pull-ups with scapular retraction vs. pull-ups with scapular protection. Both variations are correct and safe; they just have different applications. I.e., pull-ups with protection (the pull-up with his feet in front of the bar) tend to be used by gymnasts as it allows you to get your chin higher above the bar while also creating a more arching body path around the bar (making the transition in moves like the muscle up much easier). Vs. Pull-ups with scapular retraction (the pull-up variation where your feet are “dragging” behind you) are really good for things like weighted pull-ups because it allows for much greater overall engagement of the back muscles. Both are great exercises that should both be trained. Love the content 🔥🔥

hatubadhan

It is amazing to see how much control and muscle awareness he has. He is able to conscientiously do the wrong form then the right form. #longtermgoals! 🥰

sldenn

Hey lads, focus on inverted rows as well and there'll be no problem with pull ups. On channel Gymnastics Method you can find videos about both rows and pull ups.

gaborfarago

Activating the scapula and seeing you actually initialize it just made me realize a whole different playing field 🤯 💥

kamui

I think the first one is good for chin-up pull ups and the other one is much better for muscle ups. I'm not expert in pull ups but i've already tried it both, and they have different resuls though. You should try it first to see how it works. But i like this kind of content when it comes to calisthenics. I'm a beginner in calisthenics and pull ups is the first thing that i have learned and i love doing it.💪🔥💪

thealphaintelligenz

Thanx for keep inspiring rookies like me 😊Priceless information about technique and quite didactic examples, I’m just starting with this, but I’m a 47 Cali-dummy. Regards and respect to y’all.

jimmycamacho

That's the most aesthetic back I have ever seen.🔥

SadulloKhadjibayev

To me, they look exactly the same, except you start with your head back in the first one, and start with your head forward in the second one.

thatlumberjack

I applaud these calisthenic people. Wouldnt catch me doing pull-ups 2 years ago but my back was great because deadlifts. Now I try doing pull-ups and can barely get 3 reps at a time💀

JCBMG

I m a yoga teacher from Bangalore, India .We can understand these nuances only with your kind of physique definitions. Hatsoff bro. 😊

supandiize

Lol i see no difference, i got problems with rounding back during pu can you create a short how to repair it?

SzpkRomana

Right time I was thinkin what to do with this unintentional rounding

aby

Today i got injured while doing chin up....
Anyway nice demonstration 💪🏼💪🏼

golusingh-ssvk

Мне кажется первый вариант вернее чем второй... Сначала идут лопатки, потом руки, это помогает избежать перенапряжения ромбовидных, трапециевидной, круглых мышц. Второй вариант подходит больше для взрывных подтягиваний, тоже можно, но если первый вариант отточен, если нет, то риск получить травму или миофасциальный мышечный синдром велик.

АндрейКуляков